Flexibility Training (2023)

Flexibility Training (1)Flexibility training aims to increase a joints range of motion (ROM). There is a difference between active and passive ROM, with active being the ROM produced by the athlete by contracting their muscles (straight leg lift) while passive ROM is the range produced using an external force (sit and reach). It is active ROM that affects performance, though passive ROM stretches can be used to increase active ROM. Flexibility training affects performance by allowing the athlete to use correct technique in skill execution and preventing injury. It allows the 100m runner to enough active ROM in the hip flexors a
nd hamstrings for full knee lift and hip extension required to achieve full stride length and optimise speed and power. Greater flexibility also reduces an athlete’s chance of injury. This is because increased ROM means the joint can move through a larger angle before a strain or sprain occurs. However, immediate stretching during a warm-up does not prevent injury, it is the more sustained stretching program, which could be done during every warm-up, which increases ROM and helps prevent injuries such as a strained hamstring. There are four general methods used to develop flexibility: static, ballistic, PNF, and dynamic stretching.

(Video) 15 Minute Beginner Stretch Flexibility Routine! (FOLLOW ALONG)

Flexibility Training (2)Static stretching is when a muscle is stretched to a length that is uncomfortable, NOT painful, and held for a given length of time. The optimal time to hold the stretch is between 30 and 60 sec. This is the most common form of stretching and is most suited for sports where the muscle is stretched for prolonged periods of time. A common static stretch is to touch your toes. These sports include: gymnastics, acrobatics and bodybuilding.

(Video) Do These 6 Exercises to Increase Your Mobility & Flexibility

Ballistic stretching involves a bounce or swing. This type of stretch should only be performed by elite level athletes, and after a proper warm up and stretch. This type of stretching has potential to cause injury. An example would be to swing your leg forward multiple times to get your toes to your hand. This method of flexibility training is most suited for sports that require bouncing or swinging movements. These sports include: kicking in Australian Rules Football, dance, gymnastics, and skipping.

(Video) 12 MIN DAILY STRETCH (full body) - for tight muscles, mobility & flexibility

Proprioceptive neuromuscular facilitation (PNF) stretching involves a static stretch (30 sec), followed by a contraction of the stretched muscle until the stretch is no longer felt (usually around 5-10 sec), then a further lengthening of the muscle to hold another static stretch (10 sec). This method of training allows greater lengthening of the muscle by switching off the stretch reflex in the muscle. It is important that the second lengthened stretch is not taken too far, as this could result in injury. An example would be to put your leg up on a chair, stretch your hamstring for 30 sec, perform an isometric contraction by pushing your heel down against the chair until the uncomfortable nature of the stretch is diminished, then further lengthen your hamstring and hold the stretch for another 10 sec. This method of training is most suited to sports where the athlete’s joint may be forcefully taken beyond the active ROM. These sports include: rugby, Australian Rules Football, Ice-Hockey, and American Football.Flexibility Training (3)

(Video) 15 Min. Full Body Stretch | Daily Routine for Flexibility, Mobility & Relaxation | DAY 7

Dynamic stretching is when an athlete performs movements that take their joints through their ROM to produce temporal stretches of selected muscles. These movements are continuous and the stretch is not held. This type of stretching simulates most closely the movements and stretching involved in the majority of sports and is often used during a warm up. An example would be a walking lunge, where the athlete performs a lunge movement that stretches the hip flexor and hamstring muscles as they move forward over 10 metres stretching both legs as them move. This method of training is most suited for most sports as it replicates movements used in performance. These sports include: soccer, rugby union, martial arts, and netball.[1]

(Video) The ONLY 3 Stretches You Need for Better Flexibility

[1] http://www.sport-fitness-advisor.com/dynamic-stretches.html

(Video) 20 Minute Full Body Flexibility Routine V3! (FOLLOW ALONG)


What are 3 examples of flexibility training? ›

Examples of flexibility activities include:
  • stretching.
  • yoga.
  • tai chi.
  • pilates.

How can you improve your flexibility answer? ›

6 Simple Ways to Increase Your Flexibility
  1. Consider foam rolling. ...
  2. Perform dynamic rather than static stretching prior to activity. ...
  3. Perform static stretching after activity. ...
  4. Target your stretches to the areas that need it. ...
  5. Stretch frequently. ...
  6. Make sure you are stretching the muscle safely.
Jun 9, 2022

What is flexibility very short answer? ›

Flexibility is the ability of a joint or series of joints to move through an unrestricted, pain free range of motion. Although flexibility varies widely from person to person, minimum ranges are necessary for maintaining joint and total body health.

Why is flexibility important and how can you improve it your answer? ›

Stretching your body to become more supple and flexible offers many physical benefits. Such training allows for easier and deeper movements while building strength and stability. Stretching your muscles and joints also leads to greater range of motion, improved balance, and increased flexibility.

What are good flexibility skills? ›

Flexibility involves:
  • adapting successfully to changing situations & environments.
  • Keeping calm in the face of difficulties.
  • Planning ahead, but having alternative options in case things go wrong.
  • Thinking quickly to respond to sudden changes in circumstances.
  • Persisting in the face of unexpected difficulties.
May 12, 2022

What are 4 methods to improve flexibility? ›

In general, there are four methods to increase and maintain flexibility: (1) static stretching; (2) ballistic (or dynamic) stretching; (3) contract-relax stretching (also called PNF, proprioceptive neuromuscular facilitation); and (4) passive stretching.

How long does it take to improve flexibility? ›

You should begin to notice a difference in how flexible you are within two to four weeks. However, that's only if you practice stretching at least five days every week. You also want to practice an array of stretches so that your whole body feels the burn.

How much can you improve your flexibility? ›

Weitzel says that we all have a baseline level of tightness and flexibility, and with some effort, we can improve that fundamental level by about 20 or 25 percent. Beyond that, genetics generally limits our ability to keep improving. But he says it's to everyone's benefit to improve flexibility within their limits.

What are 10 exercises for flexibility? ›

Because stretching may aggravate an existing injury, if you're injured, you should consult an athletic trainer or physical therapist about an appropriate flexibility program.
  • Forward Lunges. ...
  • Side Lunges. ...
  • Cross-Over. ...
  • Standing Quad Stretch. ...
  • Seat Straddle Lotus. ...
  • Seat Side Straddle. ...
  • Seat Stretch. ...
  • Knees to Chest.

What are the 6 types of flexibility training programs? ›

  • Ballistic Stretching.
  • Dynamic Stretching.
  • Active Stretching.
  • Passive Stretching.
  • Static Stretching.
  • Isometric Stretching.
  • PNF Stretching.

What are 5 different types of flexibility exercises? ›

The key to flexibility is understanding the right type of stretching and strengthening movements to improve range of motion. There are five types of stretching: dynamic, active, passive, static and PNF stretching.


1. 20 Minute Full Body Flexibility Routine V3! (FOLLOW ALONG)
(Tom Merrick)
2. BEGINNER FLEXIBILITY ROUTINE (Stretches for the Inflexible)
3. FLEXIBILITY STRETCH FOR BEGINNERS | 21 Day Challenge (Daily Routine for the Inflexible)
(Daniela Suarez)
4. 12 Minute Hip Mobility Routine (FOLLOW ALONG)
(Tom Merrick)
5. 8 Minute Stretching Routine For People Who AREN’T Flexible!
(Tone and Tighten)
6. The Most Potent FLEXIBILITY Routine for your legs (10 min. Follow Along)
(Strength Side)


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